Dover Sole Fillets with Mango Avocado Salsa is an easy, quick (under 25 minutes) and low-calorie meal, with seasoned pan-seared fish topped with a light, fresh salsa!
Dover Sole Fillets with Mango Avocado Salsa is an easy, quick (under 25 minutes) meal, with seasoned pan-seared fish topped with light, fresh salsa!

Recently I was on the phone with my sister Julie, who lives in Florida. She told me about about a spice mixture for fish she had seen (and used) in a recipe for tilapia with papaya salsa. She read me the 4 easy ingredients for the spices from her cookbook, and I jotted them down.

We chatted a bit about fruit salsas using papaya or mango to top the fish, and it started me brainstorming once our call ended. I decided to create a recipe pulling this information together, but with a couple tweaks! My slight twist was to use Dover sole (instead of tilapia) for the fish, and mango (instead of papaya) as the primary fruit for the salsa. I’ve made FRUIT salsa several times over the years, so I used that as my inspiration. This recipe for Dover sole fillets with mango avocado salsa is the result! YUM!!!

The recipe itself is incredibly EASY to prepare. Dover sole fillets are lightly seasoned, pan-seared in a skillet, and then served with an absolutely delicious mango avocado salsa on top! This dish is quick to fix, low in calories, and huge in flavor! Here’s how easy it is to make!

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Prepare The Mango Avocado Salsa For the Dover Sole Fillets

To make the salsa, you will first need to place all the salsa ingredients except the mango and avocado in a medium sized bowl. These ingredients are mango (cut into cubes), avocado (cut into cubes), cilantro, red onion, bell pepper, lime juice, and jalapeño.

How To Cut A Mango Into Cubes For The Salsa

Mangoes have a very large pit in the center, so you need to cut from top to bottom on either side of the pit.

Once you have the mango cut, take a paring knife and carefully slice “grid lines” through the fruit, being careful to not cut all the way though the skin. Once cubes are cut, turn the mango inside out (the middle photo below), by holding both ends and flipping it with your fingers.

You can then easily cut the mango cubes off the skin, and add it to the salsa ingredients in bowl.

Cutting mango into cubes to make salsa for dover sole fillets.

How To Cut An Avocado Into Cubes For The Salsa

Slice the avocado from top to bottom. Remove seed (you can do this by carefully smacking a knife blade into the seed, then turning to twist and remove seed from avocado.

Using a paring knife, carefully cut gridlines both ways in each avocado half, being careful to not cut all the way through to the peel. Slice top to bottom, and side to side.

Once you have the gridlines cut both ways, take a large spoon, and carefully go around the edges of the avocado, and scoop out the cubes. Add them to the mango salsa in the bowl.

Cutting avocado into cubes to add to mango salsa for dover sole fillets.

Give the mango avocado salsa a stir. The photo below shows what the mango avocado salsa (for the dover sole fillets) looked like once combined.

Mango avocado salsa, which will top the cooked dover sole fillets.

Prepare The Dover Sole Fillets

Combine the spice mix for the Dover sole fillets in a small bowl.  The spice mix only has four ingredients: Salt, ground coriander, paprika, and a tiny bit of cayenne pepper.

Spice rub is mixed together to season dover sole fillets.

Lay the Dover sole fillets out, and blot them dry with a paper towel.

Dover sole fillets are patted dry before adding the seasoning.

Sprinkle each of the Dover sole fillets lightly with the spice mix.  Heat the olive oil in a large skillet on medium heat. Once the oil is hot (but not smoking), carefully add the fish..

You can cook the Dover sole fillets in batches, if necessary, because they will cook quickly. After a couple minutes you’ll see the bottom edges of the fish are getting golden and crispy. Carefully turn the fish over. Continue cooking the other side until done (this will only take a couple minutes).

The lightly seasoned dover sole fillets are pan-seared in skillet.

Dover sole fillets are carefully turned over to cook the other side, once browned.

Ready To Serve And EAT!

When the Dover sole fillets are cooked through, remove from skillet, and transfer to individual serving plates.  Top each serving with a good sized portion of the mango avocado salsa, and serve!

The mildly seasoned Dover sole fillets pair really well with the creamy avocado, the sweet mango, and the other flavorful salsa ingredients!  Every bite of this dish tasted wonderful, and we enjoyed it with some steamed rice on the side!

Dover sole fillets with mango avocado salsa are served, with rice on the side.

The cooked dover sole fillets are topped with mango avocado salsa to serve.

I really hope you will try this delicious recipe for Dover sole fillets with mango avocado salsa! May you, and those you love, enjoy this “made with love” meal! Have a GREAT day!

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Recipe Adapted From: The cookbook titled “Favorite Brand Name Recipes-All New Low Carb”, Volume 7- #27, Published by Publications International, LTD, 2003, page 42

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Dover Sole with Mango Avocado Salsa
Prep Time
15 mins
Cook Time
7 mins
Total Time
22 mins
 
Dover Sole Fillets with Mango Avocado Salsa is an easy, quick (under 25 minutes) meal, with seasoned pan-seared fish topped with light, fresh salsa!
Category: Entree-Seafood
Cuisine: American
Keyword: Dover sole fillets
Servings: 4
Calories Per Serving: 198 kcal
Author: JB @ The Grateful Girl Cooks!
Ingredients
For Mango Avocado Salsa:
  • 1 large mango , peeled, cubed
  • 1/3 cup cilantro , chopped
  • 1/4 cup red onion , chopped
  • 1/4 cup green bell pepper , chopped
  • 1/2 medium jalapeno , seeded, finely chopped
  • 1/2 large lime (juice of)
  • 1 avocado , peeled, cubed
For Fish:
  • 1 Tablespoon olive oil , to cook fish in
  • 4 (4 oz. each) Dover Sole fillets (skinless)
  • 1 teaspoon paprika
  • 1 teaspoon ground coriander
  • 3/4 teaspoon salt
  • 1/8 teaspoon cayenne pepper , or more if you want heat
Instructions
  1. Prepare the mango avocado salsa, by gently mixing all ingredients in a medium sized bowl. (see blog post for tips on cubing the mango and avocado). Set aside.

  2. Combine the spice mix (paprika, salt, cayenne, coriander) in a small bowl.

  3. Blot fillets dry with paper towels. Sprinkle each fillet lightly with the spice mix, and pat down.  Heat olive oil in a large non-stick skillet on medium. Once oil is hot (but not smoking), carefully add the fish. Cook the fish in batches, if necessary, because they will cook quickly. After a couple minutes the bottom edges will be golden in color and crispy. Carefully turn the fish over. Continue cooking the other side until done (this will only take a couple minutes).

  4. When the Dover sole fillets are cooked through, remove from skillet, and transfer fish to individual serving plates.  Top each serving with a good sized portion of the mango avocado salsa, and serve! Enjoy!

Nutrition Facts
Dover Sole with Mango Avocado Salsa
Amount Per Serving (1 fillet with salsa)
Calories 198 Calories from Fat 117
% Daily Value*
Fat 13g20%
Saturated Fat 2g13%
Cholesterol 51mg17%
Sodium 776mg34%
Potassium 467mg13%
Carbohydrates 6g2%
Fiber 3g13%
Sugar 1g1%
Protein 15g30%
Vitamin A 505IU10%
Vitamin C 13.6mg16%
Calcium 30mg3%
Iron 0.6mg3%
* Percent Daily Values are based on a 2000 calorie diet.

Here’s one more to pin on your Pinterest boards!Dover Sole Fillets with Mango Avocado Salsa is an easy, quick (under 25 minutes) meal, with seasoned pan-seared fish topped with light, fresh salsa!

Dover Sole Fillets with Mango Avocado Salsa

4 Comments on Dover Sole Fillets with Mango Avocado Salsa

  1. Lovely festival of flavour. Not that familiar with Mango but this is a refreshing summer dish and goes well with the sole which I’m familiar with the prep of. Thanks 👍❤️

  2. Yum! I love this healthy, low carb/calorie recipe.
    Try sprinkling approx 1/2 tsp spice mixture into the “salsa” reserved out of the batch (really gives an extra bit of pizazz to your salsa) & add some fresh chopped cilantro.
    You’ll love the additional flavors added in

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